WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • 100 x Sit-up/Jumpin lunge/Row/Wall Ball Workout

    For time:
    • 100 AbMat Sit-ups
    • 100 Jumping Lunges
    • 100 Row calories
    • 100 Wall Balls 20/14#
    Partition reps as desired. Goal: 17 min.

  • Likainen 50 kevyt versio Workout

    5 rounds

    For time
    10 Box Jumps 60/50cm
    10 Hspu
    10 Kettlebell Swings 16/12kg
    10 Walking Lunges
    10 abmat sit up
    10 Push Press 20/15kg
    10 superman
    10 Wall Balls 9/6kg
    10 Burpees
    10 Double-Unders

  • FUNCTIONAL Bodybuilding Workout

    A) 3 supersets of:
    -Double kettlebell pendlay row x 8-12 reps
    -Strict dip on boxes x 6-10 reps (sc: toe spotted dips)
    -rest 90-120 sec between sets-

    B) 3 trisets of:
    6 (weighted) strict pull-ups
    12 push-ups on dumbbells
    24 banded pull apart (orange band)
    -rest 90-120 sec between sets-

    C) Core work
    2-3 sets
    20-30 sec banded plank hold
    10/10 side V sit-ups

  • Deadlift week 13/16 Strength

    Week 13/16: Inverted Juggernaut Method
    Deadlift
    • 6 sets of 3 reps at 75% NT1RM
    • 1 set of 3+ reps at 75% NT1RM

  • 29.8.2024 Run ( Basic ) Workout

    2 Sets
    4 x 400m Run @ mile pace
    – 2:00 @ Recovery (walk) –
    — Rest 4:00 between sets —

    Flow. After each 400m repeat, recover for 2-minutes (walk)
    Intent. Consistency and quality running. Hard paces but relatively long rests between repeats. Aim to make the final repeat of each set the fastest one in that set.

    Score #1. avg. 400m time
    Score #2. time for the final repeat of each set

  • 28.8.24 Workout

    5 rounds:
    500m row
    Max bar muscle ups (määrä mitä jaksat joka kiekka)

    • tiiän, että ei varmaan kauheen lennokkaasti mee ton jumpan jälkeen, mut aletaan ottaa muppeihin vähän tatsia ja kasvattaan kapasiteettia 😎
    • soutu saa olla semmonen moderate, ei täysiä

  • Overhead squat Strength

    Overhead squat

  • RIC 180924 pump session Workout

    5 rounds of:

    5 Single arm DB row
    6 Pendlay row - go heavy

  • Kettlebell Workout

    A) Strength

    Every 4 min. x 4 sets
    12 deficit reverse lunge
    12 alternating gorilla row
    12 single arm turkish sit up

    B) Partner WOD

    AMRAP 4 min.
    2-4-6-8-10…
    double KB snatches + 20m overhead carry after each round

    -rest 1 min.-

    AMRAP 4 min.
    2-4-6-8-10…
    double KB cleans + 20m front rack carry after each round

    -rest 1 min.-

    AMRAP 4 min.
    2-4-6-8-10…
    double KB suitcase deadlifts + 20m farmer carry after each round

    Relay style, so switch after full rounds.P

  • light and long Workout

    3x
    1 min bike
    12 scap push ups then 5 push ups
    10 bulgerian split squat e/s

    EMOM 45

    1) 50s. Bike erg
    2) 5 strict chest to bar pull ups
    3) 10m farmers walking lunges 2x 32/20kg
    4) 20 ghd sit up
    5) rest